Nutrient guide
Magnesium-Rich Foods: Top Sources and How Much You Need
Seeds, nuts, beans, whole grains and greens ranked by magnesium per serving using USDA data, with daily needs by age and practical, food-first tips.
This page is for general education and is not medical advice. Talk with your clinician or a registered dietitian before major diet changes or starting supplements, especially if you take medication, are pregnant, or have a chronic condition. See our medical disclaimer.
Magnesium at a glance
- Why it matters: magnesium is involved in hundreds of enzyme reactions, including energy production, muscle and nerve function, blood sugar control and blood pressure regulation (NIH ODS).
- Common shortfall: national survey data summarized by NIH show many people in the United States get less magnesium from food than recommended.
- Best sources: seeds and nuts, legumes, whole grains and leafy greens. Refining grains removes much of their magnesium.
How much magnesium do you need?
RDAs from the National Academies, summarized by the NIH Office of Dietary Supplements. The Daily Value on labels is 420 mg.
Magnesium-rich foods (per serving)
| Food | Serving | Magnesium | %DV | kcal |
|---|---|---|---|---|
| Pumpkin seeds (dried) | 1 oz (28 g) | 165.8 mg | 39% | 157 |
| Black beans (boiled) | 1 cup (172 g) | 120.4 mg | 29% | 227 |
| Quinoa (cooked) | 1 cup (185 g) | 118.4 mg | 28% | 222 |
| Edamame (prepared) | 1 cup (155 g) | 99.2 mg | 24% | 188 |
| Chia seeds | 1 oz (28 g) | 93.8 mg | 22% | 136 |
| Spinach (boiled) | ½ cup (90 g) | 78.3 mg | 19% | 21 |
| Brown rice (cooked) | 1 cup (195 g) | 76.0 mg | 18% | 240 |
| Almonds | 1 oz (28 g) | 75.6 mg | 18% | 162 |
| Kidney beans (boiled) | 1 cup (177 g) | 74.3 mg | 18% | 225 |
| Tofu, firm (calcium-set) | ½ cup (126 g) | 73.1 mg | 17% | 181 |
| Cashews (dry roasted) | 1 oz (28 g) | 72.8 mg | 17% | 161 |
| Lentils (boiled) | 1 cup (198 g) | 71.3 mg | 17% | 230 |
| Dark chocolate 70-85% | 1 oz (28 g) | 63.8 mg | 15% | 167 |
| Oats, dry | ½ cup (40 g) | 55.2 mg | 13% | 152 |
| Flaxseed | 2 tbsp (14 g) | 54.9 mg | 13% | 75 |
| Peanut butter | 2 tbsp (32 g) | 53.8 mg | 13% | 191 |
| Potato, baked with skin | 1 medium (173 g) | 48.4 mg | 12% | 161 |
| Yogurt, plain low-fat | 8 oz (227 g) | 38.6 mg | 9% | 143 |
| Sunflower seeds (dry roasted) | 1 oz (28 g) | 36.1 mg | 9% | 163 |
| Banana | 1 medium (118 g) | 31.9 mg | 8% | 105 |
| Tahini | 2 tbsp (30 g) | 28.5 mg | 7% | 178 |
| Milk, 2% | 1 cup (244 g) | 26.8 mg | 6% | 122 |
| Salmon, Atlantic (cooked) | 3 oz (85 g) | 25.5 mg | 6% | 175 |
| Whole-wheat bread | 1 slice (32 g) | 24.0 mg | 6% | 81 |
| Avocado | ½ medium (68 g) | 19.7 mg | 5% | 109 |
Simple ways to eat more magnesium
- Sprinkle pumpkin or chia seeds on a yogurt parfait or chia pudding.
- Swap white rice for quinoa or brown rice, as in our Mediterranean quinoa salad.
- Keep a nut and seed trail mix for snacks.
- Add spinach to soups, curries and scrambles.
- Choose black beans or edamame a few times a week.
⚠️ Supplement cautions
Talk with a clinician before taking magnesium supplements if you have kidney disease, since impaired kidneys may not clear excess magnesium. Magnesium supplements can interact with some medicines, including certain antibiotics and osteoporosis drugs (bisphosphonates), so spacing doses may be needed.
Common questions
Is magnesium from food ever too much?
For healthy people, magnesium from food is not considered a risk because the kidneys remove the excess. The upper limit of 350 mg a day for adults applies only to supplements and medications, which can cause diarrhea and, at very high doses, more serious effects.
Does magnesium help with sleep?
Research on magnesium for sleep is mixed and mostly small; we review it in magnesium for sleep, stress and muscles and magnesium glycinate. Eating magnesium-rich foods is a reasonable, low-risk step.
Who is more likely to have low magnesium?
NIH lists people with gastrointestinal diseases (such as Crohn’s or celiac disease), type 2 diabetes, long-term alcohol use disorder and older adults as groups at higher risk. Some medicines, including long-term proton pump inhibitors and certain diuretics, can also lower magnesium levels.